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Picture the scene: You’ve just arrived at work, switched on your computer and loaded up your first spreadsheet. You’re ready to go!

But as you input the first data of the day, you know you feeling tired. Your brain is foggy, you can’t focus and you’re struggling to be productive.

By the time noon swings around, you’re lethargic and you’ve done barely any work. And the work you have done is full of mistakes.

If you’re always tired, you might be wondering what’s going on. But the fault might very well lie with your diet.

You are what you eat, and while some foods send you soaring with energy and slim you down, others cloud your mind and slow you down.

If you need more fuel, let’s take a look at 10 amazing foods that give you energy and help keep you slender.

Yogurt

Eat a dollop of yogurt in the morning and you’ll be starting the day in the right way. You can wait until later in the day if you want, and add a dollop to your salad or even your favourite curry.

Yogurt works because of the good bacteria that it contains. This bacteria facilities change in your gut, and in turn boosts your immune system.

It also assists digestion, which means you don’t feel horribly sluggish for ages after eating a meal.

Almonds

Almonds make for a great snack if you want more energy and also want to stay slim. They’re rich in all kinds of superstar nutrients, including B vitamins and magnesium that help your body turn food into fuel.

Magnesium is important and here’s a reason why: Studies have shown that folk with low levels of magnesium get tired quicker ruing exercise than those with higher levels. This is because magnesium plays a key role in energy metabolism.

Salmon

Salmon is one of my favourite fishes and it’s one of fabulous foods that give you energy. It’s stuffed with omega-3 fatty acids that reduce cholesterol, and lower your risk of developing heart disease.

Salmon is also rich in protein, niacin, vitamin B6 and riboflavin. All these micronutrients are able to give you an injection of energy, as they convert your food into fuel.

You can eat salmon any time of the day. You can eat it with scrambled eggs at breakfast, in a cream cheese bagel at lunch, or eat it fried with potatoes and vegetables for dinner.

Apricots

You can really pick any fruit you like because fruit is energy on tap. But to really get the most out apricots, it’s important that you eat it on an empty stomach. This is because apricots release their sugars into your bloodstream much quicker if your gut isn’t busy digesting other grub.

Apricots can be eaten either dried or fresh, and they’re a fab source of fibre, energy and vitamin C.

Air-Popped Popcorn

Air-popped popcorn is one of tasty foods that give you energy, while keeping you slim.

According to experts, “whole grains such as air-popped popcorn help prevent the blood-sugar crashes that happen after consuming refined or simple carbohydrates.”

Popcorn has got a bad rep because of its associations with cinema pick and mixes. But it’s a more sensible choice than sugary snacks such as candy bars and chips simply because it’s low in calories but also gives you an energy kick.

Mushrooms

Not everyone likes mushrooms. My daughter used to pull a face each time I included mushrooms on her plate, but it turned out that she just didn’t like a certain type of mushroom.

There are well over a dozen types of mushrooms, and finding your favourite might take a bit of time. It’s well worth it, though, as they all load you with energy.

A cup of mushrooms indeed provide your body with up to 50% of your daily recommended amount of iron, and iron helps to transport oxygen around your bloodstream.

And the quicker oxygen moves around, the more energy you have. Simple!

Peanut Butter

Unlike popcorn, peanut butter is a snack that is rich in calories. Despite this, it’s a great tasting snack that gives you a boost in fuel.

Peanut butter is rich in protein, fibre and fats, and can keep you feeling full for longer while regulating your blood-sugar levels.

Try spreading peanut butter on your morning toast instead of jelly, jam or butter. It’s definitely a better way of starting the day!

Spinach

Spinach is also one of amazing foods that give you energy, it is rich in all kinds of essential micronutrients, including iron, potassium and magnesium.

Magnesium is worth talking about as it plays a key role in producing energy in your body. Paired up with potassium, the two make an all-star team who improve digestion and regulate your muscles and nerves better.

Spinach can be added to a variety of meals. You can include it in a salad, add it to a curry, include it in a sandwich or cook it in a soup.

Water

Water is the elixir of life – so why don’t we drink enough of it?

Many of us turn to coffee for instant energy. But coffee, like alcohol, is a diuretic that makes you urinate more. Because your body is losing more fluids than usual, it works harder to retain what it’s got.

And it retains the fluids in your belly, which causes belly fat.

Water carries oxygen more efficiently around your body, giving you an energy boost. Unlike coffee, it doesn’t add weight but instead keeps you slimmed down.

You should also try drinking water whenever you feel hungry at an unusual time, as your stomach might be sending you the wrong signals. Rather than hungering for food, it might actually just be thirsty!

Bananas

Bananas pack a mighty punch and they also deserve being mentioned in our list of foods that give you energy and help slim you down. And because they leave no mess, they make a great snack.

Bananas are rich in potassium, B vitamins and fibre, all of which promote energy and boost your muscles. They also work well as a pre or even a post-workout snack.

You can combine them with a yogurt for breakfast, but to really double down on bananas, you could blend them and make your own banana smoothie. Yum!

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